MON September 23/13
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg. Empty BB – 1 BN press, 1 Good morning, 1 back squat x 15
WOD –
A. Complete 30sec of work Every 2 min of;
– Tire flips
– DB farmers walk
– High bar prowler push
– Sandbag zercher carry
– Strict pull-ups choose grip)
3 rounds
Record – attendance
WOD Guidance
a. Start at any station and rotate through.
TUES September 24/13
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg. Empty BB – 1 BN press, 1 Good morning, 1 back squat x 15
WOD –
A. In 60sec complete;
– 4-6 DB push press
– 6-8 DB top end burpee
– Rope undulations for the remainder of 60sec
Every 4 min x 6 rounds
Record – DB loads used.
WOD Guidance
a. Use a heavy load for the DB and use the same DB for top end burpees.
WED September 25/13
WARM-UP – Empty BB – 1 BN press, 1 Good morning, 1 back squat x 15, then 10 x 5 meter sprint accelerations.
WOD –
A. Snatch 20 x 1 – every 30sec
B. Gym length sprints 3 x 30sec – Every 3 min
Record – snatch load
WOD Guidance
a. Coaches will provide a lengthy tech talk on snatch mechanics – this can be a power of full variation based on mobility. The workout only takes 10 minutes, but is a lot of work, select a moderate load to work with.
b. Each length you will need to tun fully around place both hands on the floor and accelerate forward into the run. Start with a standing start stance (font foot on line, back foot 1/2 step back and arms hanging with head down, keep head down for much of the run as you accelerate.
THURS September 26/13
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg. DL tech with PVC, then load BB and start the build.
WOD –
A. Deadlift 3×5 @ heavy load – in 15 minutes
B. In 30sec complete;
– 3-4 deadlifts @ slightly lower load than above
– Lateral bar burpees for remainder of 30sec
Every 3 min x 4 rounds
Record – deadlift load
WOD Guidance
a. build deadlift loads up to a heavy set and then complete 3 x5 at that load (sets across)
b. Drop the load from A. slightly and then perform 4 touch and go deadlifts followed by burpees over the bar.
FRI September 27/13
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg. With PVC – coaches lead through squat mechanics, SDLHP mechanics, PP mechanics.
WOD –
“Fight Gone Bad”
1 min wall ball @ 14/20#
1 min 55/75# SDLHP
1 min 18/20″ box jumps
1 min 55/75# Push press
1 min row
1 min rest
3 rounds for total reps
Record – total reps
WOD Guidance
a. Go over all movements and then get into teams or lines to do the workout. Place two rowing machines at each station and different loaded BB’s for scaling.
SAT September 28/13
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 leg swings/leg. Empty BB – 1 BN press, 1 Good morning, 1 back squat x 15
WOD –
A. In 60sec complete;
– 4-6 Back squats
– 4-6 strict pull-ups
– High box jumps for remainder of 60sec
Every 4 min x 7 rounds
Record – back squat loads
WOD Guidance
a. build loa of BS in warm-up and then use for sets across in workout. Complete strict pull-ups with load or with bands rather than kipping. High box jumps need not be too high.
SUN September 29/13
WARM-UP – 20 arm circles (both directions), 20 leg swings front/back, 20 core rotations, 20 thumbs on shoulders good mornings.
WOD –
A. Log clean and jerks or axle clean and jerks – 20-25 min of work – build up to a heavy load.
B. 60sec D-ball slams for reps – Every 3 min x 2 rounds (2 min of work)
Record – log loads
WOD Guidance
a. Logs are awkward to use and I do not want any poor form – coaches will discuss what acceptable form is and what is expected, but it is NOT going to be from ground to overhead in ANY way possible. Work on technique and do multiple reps at a moderate load.
b. D-balls are max effort front to back.
